EMOM 12 minutes
Even: 1 Turkish Get up on the RIGHT arm
Odd: 1 Turkish Get up on the LEFT arm
You must do the same weight per arm for it to count as successful.
5 rounds not for time:
10 Walking lunges with barbell in the front rack position.
Practice SLIPS for conditioning.
Both movements the Turkish get up and the Front rack walking lunges are for a max load.
WOD
4 Rounds of
1 minute of Push press 75/55lb
1 minute of sumo deadlift high pull 75/55lb
1 minute of box jump 24/20”
1 minute of burpees
1 minute of rest
Post total reps to the Zen.
Weightlifting:
Snatch 3,3,3,3,3 (try to do each round as touch and go) go as heavy as possible.
Practice SLIPS for 20 minutes.
post loads to the Zen.
WOD (30 minute time cap)
10 Rounds for time of Burpees on the minute:
5 Pull ups
10 Squats
15 Sit ups
BUT.... Every minute on the minute you will do 5 burpees, no matter what rep you are on in an exercise at the minute mark 5 burpees will be completed. If you are unable to do this WOD as Rx, do 3 burpees on the minute instead of 5. Or better yet if you do not believe you can complete 5 burpees under 20 seconds scaling down to 2-3 burpees is a good idea.
WOD
Using 155/110lb* for the Power Cleans, and 24/20"* height for lateral jumps complete for time:
*MASTERS use 135/95lb and do lateral step overs 24/20" heights.
15 Power Cleans
30 Lateral Jumps over pvc stick
12 Power Cleans
24 Lateral Jumps over pvc stick
9 Power Cleans
18 Lateral Jumps over pvc stick
6 Power Cleans
12 Lateral Jumps over pvc stick
Post times to the Zen.
EMOM 20 minutes
Row for calories
Sit ups/GHD
Strict Pull ups or ring rows (using false grip for both)
Strict Reverse Hypers*
Rest
*Reverse Hypers should have feet together and controlled movement without using momentum.
Post total reps to the Whiteboard and the Zen.
AMRAP in 20 minutes
5 Thrusters
7 hang power cleans
10 Sumo deadlift high pulls
Men use 95lb
Women use 65lb
After workout do 5 sets of push ups at 40%
Post rounds completed to the Zen.
WOD
5 rounds for time of:
10 kettlebell clean and jerks, 55/35lb each (meaning 2 bells)
3 muscle-ups
Post time to the Zen.
Do SLIPS for 20 minutes.
WOD
AMRAP in 20 minutes of:
With a Med-ball 20/14lb in your hand (except when doing burpees) you will do the wall balls and the lunges. If you put the Med ball down or you drop it you must do 5 burpees as a penalty. You may only put the Med ball down when you are going to start the burpees for that round. Have fun!!
5 Wall Balls
5 Walking lunges
5 Burpees
10 Wall Balls
10 Walking Lunges
10 Burpees
15 Wall Balls
15 Walking lunges
15 Burpees
20 Wall balls .....etc.
Post rounds to the Zen
WOD
5 Rounds for time of:
9 Right arm dumbbell thrusters 50/35lb
9 Toes to bar
9 Left arm dumbbell thrusters 50/35lb
9 Burpees
Post rounds completed to the Zen.
Weightlifting:
Clean and Jerk x2 every 2 minutes for 12 minutes (6 rounds)
Then:
EMOM 12 Minutes
Even: Back Squat x3 reps (go by feel)
Odd: Ring Dip negatives x6
Conditioning:
Core exercises of your choice: GHD sit ups, Back Ext, V-ups…etc.
WOD
10 Rounds for time of:
10 Deadlifts with a pair of Dumbbells 50/35lb
10 Weighted Box Step Ups with one dumbbell 50/35lb and 24/20” box
After WOD complete 5 sets of Push ups at 40% of max
Post times to the Zen.
EMOM for 20 minutes:
Even: Overhead Squat x5 reps
Odd: Max Double unders
Pick a weight that you can do 5 reps, add weight anytime and reduce weight when needed.
Conditioning:
SLIPS for 20 minutes
and 3x10 bumper raises, reverse hypers.
Post loads and total double unders to the Zen.
WOD
21-18-15-12-9-6-3 rep rounds of:
Kettlebell Swings
Sit ups
Pull ups
After the WOD, do the following:
5 sets of push ups at 35% of max and or add in anyway you like the negative Ring Dips we did last Thursday.
CrossFit Carol Stream is 10 years old today!
WOD
AMRAP in 20:10
10 Thrusters 65/45lb
10 Power Snatches 65/45lb
10 Burpees
Post rounds completed to the Zen.
Gymnastics:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
7 Ring dip negatives. With a straight body and rings at armpit level, Jump to support then lower body down in a straight line until feet are flat on ground, maintaining active shoulders press back up to support and repeat.
Move methodically and with purpose. This is a strength building workout and with practice will lead us to more succesfull ring dips and eventually muscle ups.
Then do 20 minutes of SLIPS.
WOD
20 minute AMRAP
7 Deadlifts 225/155lb
7 Strict pull ups
7 Box Jumps 24/20”
Post rounds completed to the Zen.
Weightlifting:
Snatch 1 rep max (or heavy single)
Front Squat 1 rep max (or heavy single)
Conditioning:
Scales front and back 3x3
Bumper raises and reverse hypers 3x10
Post loads to the Zen.
Max Effort:
Max Push ups. The only rest you may take is in a plank position, no downward or upward dog. These are HONEST push ups. Chest to deck, extension and head facing forward. You will only hurt yourself and the program will not work properly if you do not hold high standards.
WOD
For time:
Row 50 Calories
75 Burpees
150 Sit ups
200 Double unders
Post push up max and times to the Zen
WOD
21-18-15-12-9 rep rounds of Overhead walking lunges 50/35lb*
42-36-30-24-18 rep rounds of Alternating HANG dumbbell power snatches 50/35lb
21-18-15-12-9 rep rounds of Toes to bar
*The weight must be overhead, but may use one or two hands.
Post times to the Zen.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
or get your free trial here.
